5K Runner, Couch Potato to 5K


Price Category Version Released Last Updated Size Compatibility Age
$9.99 Health & Fitness 7.5 Jun 02, 2011 Oct 15, 2017 110 MB iOS 9.0 or later 4+
New in version 7.5

iOS 11 Compatibility


Get in shape in 8 weeks with the official and often imitated 5K Runner® 0 to 5K program. This app has over 4.2 million success stories of people that got in shape and started living healthy, and you can do it too. Only 30 mins, 3 times a week, for 8 weeks and you will run 5K.

Get ready to start your new healthy life.

This app has won multiple awards (see below), is the most effective & popular 0-5K app and is highly recommended by health & fitness experts.

● Alternating walk / run intervals
● Run segments gradually increase over 8 weeks
● Human coach voice through your headphones that tells you when to walk / run.
● Listen to your music and the coach will blend in
● Control music through the app or headphones
● Compatible with Nike+ and all other GPS apps
● Compatible with all music apps
● Giant community of 0-5K runners on Facebook
● Earn achievements & badges as you advance
● Integrated with Facebook & Twitter
● Outdoors or Treadmill

GPS & Apple Health
● Built in GPS & Distance Tracking, also when app is in background
● Integrated with Apple Health for Calorie calculation & saving workouts

NOTE: Continued use of GPS running in the background can dramatically decrease battery life.

Simple, Easy, and Gets Results
● Nothing to learn. Just press start
● Excellent for weight loss
● The best & most effective 5K training app
● Completely ad-free

We’re here for you
● We gladly answer all questions - just ask us at: support@fitness22.com

- 4.2 Million People successfully did it

- Awards: Best 5K Training App, Best Running App, Editor's Choice, Top fitness app, Best Beginner App, Top Quality App, Best fitness and nutrition apps.

- Featured on CNN, Fox, USA Today, Times, Fitness Channel, Apple's "New & Noteworthy", AppAdvice, AppCraver, Best10Apps, Appolicious, Daily Motion, AppOfTheDay, MakeUseOf, the iPhone App Review, Remix Your Health, AppShopper, Apple's Top Health & Fitness apps, and so many others.

- Recommended by doctors on healthTap.com

- See real life success stories on facebook.com/5K.Runner.Community

Press Reviews
"If you thought that you could never run - get ready for a BIG surprise. With this app - you will run"

"It's a great App, I was hooked by the second run, and it kept me running"

"If you want to start running and to keep running - this app will do it for you"

"One of the best iPhone running apps I’ve tested." 

"This application is a must-have fitness trainer for anyone trying to catch the running bug or getting ready for a major running event"

"This app is amazingly effective and will help you achieve that coveted 5K distance. If you want to get running, this app is a must.“

Do Good
- We are proud to be associated with several charitable organizations. Although we contribute to several causes, we have a particular soft spot for animals and are proud to contribute to aspca.org and rescuefromthehart.org. Please also consider donating.

● Privacy Policy:

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Football Ready
CHS wolfmom on 7/14/2018
My youngest son was worried about starting football practice and being out of shape so we started to use this app. He loves it. The visuals help him know what is coming and he feels like he can finish. I started with him and I love how I can listen to music and have a coach in my ear.
Back to Running!
Mblair99 on 7/12/2018
Just finished cancer treatment. I’m a former half marathon runner who got sinus cancer. I missed running so much. I’m gonna be smart about it & start back slow. This is a great app!!
I have returned after taking time off
Iamhungover on 7/11/2018
I have returned after taking time off and I forgot how amazing the app is
Simply practical
karayeski on 7/8/2018
Tracks your running with ease and build your stamina gradually. Has the right metrics and is easy to use and does not stand between you and your running.
Love this
SodaColaSpritePop on 7/4/2018
Keeps me motivated.
Andeeeeeeeehhhhhh on 7/3/2018
Easy to use for a beginner
Ok, not great
Peter mares on 6/26/2018
It’s basic, it works, and so far I’ve finished 11 runs having previously done not a single run in my life. There’s a lot of these apps out there though, and for 9.99 I wish there was a tad more to this one. Features I wish it had: *more stats about my intervals. All I get at the end is an average pace. Which right now over half the workout is “walk” when you include the warmup so it throws it off. I wish I had some gauge of how fast I was going *watch app not needing phone with you. I mainly got this for the watch app but didn’t realize I still had to carry my phone. I’ve not adjusted with arm straps and such, but not as sleek as I was expecting *HR data. For some reason this doesn’t go over from my watch to Apple health. Once I’m done this training I’ll switch to an app that does, but I like to see HR data to evaluate if I really pushed myself.
Rod Ham on 6/23/2018
A great app. Very good to use to get you In shape one day at a time.
Brobin 2100 on 6/19/2018
The actual running program is great. Really like the gradual approach and really truly enjoy the voice commands. However, the voice command program really needs some work. When the app is open the program will run but if your phone is in the lock screen the triggers will be vibrations. How can you really feel these when you are running? It’s a grinding problem for an app that could be really good.
Needs Watch Update, But Great
the original Scottly on 6/16/2018
I really like this app... and I want to really keep liking it. For that, they need to update it for the latest Watch OS.
Very happy
dirtywaterbob on 6/12/2018
This is a nice little app, simple to use, it keeps me motivated, best of all it is the perfect trainer for me and my dog. Well done!
It works!
trjavk on 6/10/2018
It’s a an excellent way to start running again. It’s just right.
Totally worth it!
Bombchickawawa on 6/9/2018
I know it costs money to buy the pro version, but it is so worth it! I really didn’t think I could complete the 5k challenge and I have 5 more runs and I did it! So glad I purchased the app! Buy it! You won’t regret it.
pianogirl0114 on 6/8/2018
This program is perfect for those who have NEVER RUN It has the perfect build up, it is challenging enough but very feasible I love it
Great running app with a few suggestions
Toni Valentine on 6/6/2018
This is a great app that got me to 5k in 10 weeks. I highly advise going your own pace as some of the intervals getting into week 5 start to get a bit tedious. I’d recommend even doubling down on runs throughout that week and week 6 to keep up with the last 2 weeks. That said, a few things that interfere with my focus are the sound effects. The app itself takes 10 seconds with the entirety of the intro. Make sure you have your headphones turned down because the dings and announcers voice are very imposing to the running experience. Something softer would be a game changer for someone who uses this app pretty consistently.
It’s working for me!
French Runner on 6/5/2018
Ran for years and did 5, 10, and 15K races.Started in earnest at age 32. Ran daily until about age 63. I then lost the desire to run as I began losing many of my close friends to the grim reaper. Found out after many tests that I had Lyme Disease, Sjogren’s Syndrome, cancer, rheumatoid arthritis, and other energy draining illnesses. But I always kept the faith that I would run again. I turn 75 in a month and a half and I am on week 4 of the app. I repeat the workouts until I am comfortable and move on. I want to do a 5K on my birthday but will be happy with a sub 12 minute mile. Just keep running!
No dedicated Apple Watch ability
adama1209 on 6/4/2018
If you plan on using a running app with just the watch I would look elsewhere. In order to start the run you need to have your phone with you. Dealbreaker
Amazing App
apolit13 on 6/3/2018
Amazing app. Helped me to keep on track and achieve my 5K goals. Highly recommend it to anyone who might seem running a 5K is out of your reach. With faith, endurance, will power and this app, you can do it!
Excellent app
Blakeusboi on 6/1/2018
I got the fitness cardio bundle of apps. It has the 5k runner, sit ups, push ups, and squat apps. I am so impressed with how they integrate with one another. The 5k runner app is so good and keeps me motivated to run daily. It has been easy at first, which is what I wanted so I won’t give up with beginning working out after a few years of not doing so. The app even followed the route I took and mapped it for me when I was finished. It was neat to go back and look at where I ran throughout my city. It also added calories burned and the total time I ran and walked. It takes the guesswork out of making a workout plan. I just need an app by these same developers that help me with dieting and meal planning. Then I would be all set. I’m so happy I found these apps. I can’t wait to get and use all of them! Very impressed.
Love this app!
Cupcake6274 on 6/1/2018
I’ve been using this for the past 2 years, working through physical therapy for back problems and it has been an amazing life changer. I love seeing my body change and grow stronger!!
epowers on 5/31/2018
Boys love it!!
Great app!
Teacher411 on 5/26/2018
I really enjoyed the structure this app gave me to build my stamina for running.
Tulann on 5/23/2018
This app really motivates me to get up each morning and get back in shape!
Music goes in and out
Aboooyah on 5/22/2018
Love the actual workout. My only problem with this is that the app causes Spotify to not play my music correctly it keeps going in and out every few seconds while it’s playing. Never have this problem except when trying to run the two apps.
Apple Watch support
landsin on 5/20/2018
I bet this works great but I don’t want to take the phone with me. Are there plans to make this work on the watch independent of the iPhone. With Apple Watch 3 I’d like to leave my phone at home while I’m out exercising.
Multiple charges of $9.99
lunaruby on 5/8/2018
The app itself is great. But every time I download with the same Apple ID to a new device I am charged the full $9.99 again. Last time it happened, I was refunded, but I had to reach out to them first. If I hadn't noticed the charge, I would have paid twice. Now it's happened with a third device and I can't help but feel this is just a company being lazy or dishonest. If you have ever redownloaded this app, you were charged again. So go back through your records and reach out to them for a refund. And you're welcome.
Great app
Wgn6044 on 5/7/2018
Awesome, a must have for active lifestyle
Still awesome
Sleepy Momma 1970 on 4/30/2018
Five years ago I used this app to get off the couch. Since that time I have run half marathons, a spartan race and even two ultra marathons. I had surgery in November and am using the app to gently get back to where I want to be. Love it.
Great ap!
Happy239 on 4/30/2018
Work at your own pace to get where you want to be! Quick training segments for the most beginner!
Balahahd on 4/27/2018
Cheaper than a trainer. This took be abt nine weeks but I feel so much stonger and im so happy with the results!! I feel great about my health and fitness. I am moving on to the 5k pacer to go faster then 10k! Good luck!
Good to help get you started, doesn’t sync well with Apple Watch
mnmolini on 4/27/2018
I do like this app, despite some of the workouts not functioning well (it will sometimes pause itself or doesn’t start at all... glitchy). However, today I was running the week 5, day 1 and the app on my Apple Watch was about 2 minutes behind the app on my phone. I had to stop about 5 times just to pause and start the app on my phone to get it to sync correctly with my watch. This isn’t the first time either. These two (app on phone and app on Apple Watch) do not pair up well, which really gets frustrating. It honestly ruined my entire run this morning and put me in a bad mood.
Had it for a while and now it’s flaking
MCAteach on 4/26/2018
I loved this app when I first started with it. It used to tell me when I’m halfway done and now nothing. I checked the settings and it is still selected to do this...it also stopped the encouragement stuff. I don’t. Care about that as much but the halfway point I really do care about!
Perfect timer for beginners
Wmmathias on 4/25/2018
After the stopping running after discharge from the army I said I would never run again. Then Father Time showed his best work. I used this app to safely get myself back to running and good cardio workouts after 20 yrs of no workouts. Follow the program, eat right and rest in between and this works. It’s a glorified smart timer that helps you achieve your personal goals.
Live this app
Elaia-girl on 4/25/2018
This app helped me out a few years ago to go from never running to 10 5k’s, I took a break and am starting again.
Do not disturb prevents prompts
spacematters on 4/24/2018
I don’t think I’m the only person that rocks do-not-disturb when I’m working out. Unfortunately you won’t get prompts if you aren’t willing to field calls at the same time... pretty dumb
Losing notifications while using
thaisbdud on 4/23/2018
I like this app but when I’m running with my headphones, and my phone is locked, then I don’t get notified when to run and when to slow down and walk. Is this an app problem or a user problem? I’m using the latest IOS. Thanks
Great for me former couch potato
tlcme2 on 4/22/2018
This app is easy to use and I feel like I can accomplish it it’s great thank you so much
Such an amazing App!
LadyyyL on 4/21/2018
I usually never write a review for these types of things but I had to tell everyone that is thinking about getting this app... Please do!! It is the most amazing app ever! I can already feel myself getting stronger and really doesn't give you more than you can handle at first! Would absolutely recommend and once I am done with this one I am planning on getting all of their other ones!!
Good way to ease in
Oriolesmagik on 4/18/2018
And keep motivated. Helps make running a little more fun.
Great app
ajstem on 4/13/2018
Easy to use & motivational
Very disappointed!
ZY-6265-2701 on 4/12/2018
I bought this app in a fitness bundle. I should have known it would be a dud because the bundle was only a dollar or two more than the app alone. Consistently crashes when I try to play music through the app, will not stay open on my Apple Watch when music is even playing, fails to update itself as I’m running thereby causing lag on the Watch and the iPhone, and it can’t even be used without the iPhone nearby! The whole point of having GPS on the watch is to track movement and receive app prompts (not texts or anything) without needing the phone attached to your hip. Don’t waste your money. Edit// Joined a gym and discovered this doesn’t even work on a treadmill, despite their claims!!!! STILL ANGRY about this purchase, uggghhh.
Perfect for the non runner who wishes they ran:)
A Xander on 4/5/2018
Allows anyone to begin the joy of running. Slowly and perfectly. Always wanted to run but lack will power I can go these workouts give 150% and feel great. Can’t wait to get to 5k. This is doable for the most out of shape person.
I like the ding
Wagdaggy on 4/5/2018
The app for the phone just vibrates. Sometimes I don’t feel it.
Great but if you have an Apple Watch you won’t get notifications through tour headphones
Dreone23 on 4/4/2018
Great but if you have an Apple Watch you won’t get notifications through tour headphones
Awesome App!
Christine92681 on 4/4/2018
My Lab and I LOVE to use this app when we go for our runs! It's a great way to keep track of your progress and train for a 5k at the same time. I highly recommend this app to anyone!
WAS my favorite
Aviation mechanic of 2016 on 4/1/2018
This was my favorite app. Now when I try to access my music I just get a blank screen and no music. Have to delete the app to get out of it.
Great App
Irritated100 on 3/27/2018
I recommend this to everyone who wants to start a running program
K 819 W Hamilton Ave, Campbell, CA 95008Qqki
Marichico on 3/25/2018
Nb b Yavnibnnouh hn
Not reliable to do it’s one and only job.
Lalandmine on 3/20/2018
This app makes voting 5 stars easy with 1 click but requires a whole sign-up process to leave any other review. Scroll through to read the critical reviews. Shady. This app freezes during my runs all 👏 the 👏 time. Imagine that. You’re doing so well, and then the next “chime” for the walk/run instruction never happens. I’ve been walking for 3 minutes now what’s going on? App is frozen solid. You have to force close and restart. It does not save or pick up where you left off. I don’t know why I paid $10 for an app that can’t do the 1 job it has to do. And then makes it hard to leave a negative review. I’m actively trying to get a refund.
It’s ok
TheJonnyMagic on 3/18/2018
But there are free apps that are as good. Ten bucks is ridiculous.
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